Don’t have energy for an intense workout? No problem. You can still get in shape without hitting the gym or pushing yourself to sprint up a hill. The lazy girl’s thigh workout is exactly as it sounds.
It’s a workout for those days when you’d rather be sitting on the couch. But that voice in your head reminds you that you want to feel the burn.
It’s the best of both worlds. You get to workout at home.
And you get to tone while still catching up on your favorite Netflix.
The Lazy Girl’s Thigh Workout
Here’s the best compromise EVER!
Here are seven exercises that can be done from the comfort of your sofa or living room.
You can workout from home.
And get in shape without some angry screaming physical trainer.
The Lazy Girl’s thigh workout will help you finally meet your fitness goals. Limited time? Don’t have fitness equipment? No problem. This workout has you covered.
Sofa Squat
Squats are a great exercise for your thighs. As a bonus, they help shape up your butt, as well as your legs. And you can do them anywhere.
Here’s how to do a proper squat.
Start with your feet shoulder width apart.
Make sure to keep your chest upright. It will be tempting to learn your upper body forward, so keep reminding yourself to keep that chest up!
Now slowly bend your knees while pushing your hips back.
Again, your chest remains upright. Also, focus on engaging your core.
The goal is to bend enough so your thighs are parallel to the floor.
But if you’re a beginner, don’t worry if you’re not there yet. Pause for a second at the bottom of your squat and then stand again. Repeat 10 times.
Try this standing in front of the sofa. You may eventually get low enough where your butt can touch the cushions!
Related Reading: Beginner Yoga Stretches You Can Do Right Now
Leg Extensions
Who said you can’t workout sitting on the sofa?
This is the lazy girl’s thigh workout after all. If you’re going to workout from home, you might as well be sitting on the couch.
You’ll do 20 leg extensions.
Sit on the sofa with your back upright. Place your hands on the sofa for light support.
Stretch your legs in front of you until your legs are straight and your heels are touching the floor.
Cross one leg over the other. Remember to keep your core engaged.
Now keep your legs together but slowly raise them into the air until they are straight.
Your goal is to get them completely parallel to the ground.
Pause at the top and then slowly lower them until your heals touch the ground again. Remember to keep your legs straight the whole way.
Now do 10 reps with your right leg over the left.
Once that’s done, repeat the exercise for 10 reps with your left leg over the right.
And you didn’t even miss a moment of your favorite show!
Seated Jumping Jacks
Since you’re already sitting, don’t get up now.
Let’s be “lazy” for a little longer. These seated jumping jacks are a great thigh toning activity for when you want to exert minimal effort.
Sit in a chair with your hands on the cushions to help stabilize.
Extend your legs out in front of you.
Remember to support yourself with your core.
Pull your legs apart and out to the sides as far as you can go.
Then bring them back together.
This is the same leg movement of a standing jumping jack, but no need to get up.
Do this 8 times slow and then 8 times fast. Now try 4 times slow, followed by 4 times fast.
Seated Leg Squeeze
And we’re still staying seated.
Use a stability ball for this one if you have it. But don’t worry if you don’t.
Everyday items can become an exercise prop when you workout at home. Use a rolled up towel. Or try a small pillow.
Sit with your butt firmly on the cushion. The stability ball or other prop will be held firmly between your two legs.
Now squeeze your legs together as hard as you can. Hold for ten seconds. Release. Do this 10 times total.
Do three sets of these and you should really feel the burn!
Side Leg Raises
The outer thigh is often a problem area. And side leg raises are a great way to tone the outer thigh.
You can do leg raises standing up. But since we’re committed to the idea of being LAZY, why not lie down!
You might want to grab a mat for this one. It will likely make you much more comfortable.
Lie on your side with your legs straight out and your arm under your head or in a right angle to prop you up.
Make sure your body is in a straight line. The other hand should be in front of you to help stabilize.
Now, engage your core and lift your top leg off of your lower leg. If you’re a beginner, you only want to lift your leg a few inches at first.
You can lift it more as you get stronger, but never lift it so high that you pull your body out of alignment.
Pause at the top and then slowly lower your leg back to where you started. Do 10 reps on your left side, and then switch to do 10 on your right side.
Related Reading: How Walking Helps For Weight Loss
Side Squeeze And Lift
Here’s one more to do while you’re on your side. The side squeeze and lift is great if you have really weak inner thigh muscles.
Use a small medicine ball. If you don’t have one, any small ball will do. Or use a rolled up shirt or sweater if that’s your only option.
Lie on your side with the ball between your ankles.
Support your head with a bent arm with the other hand pressed firmly into the floor.
Press the bottom leg up towards the top to your legs, holding the ball. Your legs should lift about 6 inches off the floor.
Hold for a few seconds and return legs to the ground.
Do 10 repetitions on both your right and your left side.
Lateral Lunges
This is a great exercise for your thigh and butt. And you just have to stand in front of the sofa to do this.
Added bonus: this really targets those inner thighs.
Start your lateral lunge by standing with your feet 10 feet apart. Make sure to plant your feet firmly on the floor.
Now take a large step to the right. Bend your right knee while pushing your hips back.
Your bent knee should not go past your toes.
Bring your right foot back to neutral. Then take a step with your left leg, bending your knee and pushing your hips back.
Do 10 repetitions on each side.
Slow And Steady Wins The Race
You don’t need to be in a puddle of your own sweat to see results.
This laid-back workout will really shape those thighs. You can start seeing your efforts in just a few weeks.
The lazy girl’s thigh workout takes away all your excuses about working out.
- It’s raining? You’re already inside.
- Too tired? This workout has you sitting.
- You can’t afford a gym membership? This costs nothing!
So give this a try. It may feel lazy, but getting your thighs into shape never had to be hard!
